Everyone should aspire to have strong glutes.
Targeting glutes in workouts is continuing to grow in popularity, as girls (and guys) eye up an aesthetically pleasing peachy behind. However, your glutes are more than what meets the eye. They are one of, if not the most important group of muscles in your body.
Your 'glutes' consist of 3 different parts: The Gluteus Maximus (the OG), Gluteus Medius and Gluteus Minimus. They are responsible for hip extension (hinging at the hips), abduction (raising your leg sideways) and rotation.
Strong glutes help with posture and can even help prevent back problems. In fact, if you suffer an injury to any part of your lower body, there is a strong possibility it may be down to slacking glutes.
One of the best tools out there for strengthening your posterior chain is the Kettlebell. Here a 5 awesome kettlebell exercises that will get you closer to the booty you crave:
1. Kettlebell Swing
The kettlebell swing is an excellent exercise for building glute strength. The movement should be explosive and from the hips, not the arms. Avoid letting the bell fall too close to the ground as this will result in your lower back over-compensating.
Find further form tips here
Although the swing is a great exercise, it is very important it is performed correctly to avoid injury. Consult a Personal Trainer if you are unsure.
2. Sumo Squat
Squats in general are great for growing your glutes, however the sumo squat goes one step further to increase the role of your glutes and decrease the role of your quads.
By widening your stance, you may also find it easier to externally rotate your hips which in turn helps glute activation.
Your toes should point outward at approximately 45 degrees and your knees should stay over your toes (never let your knees cave inwards).
3. Bulgarian Split Squat
The split squat is my personal favourite kettlebell glute exercise and will almost certainly leave you feeling sore the next day! This exercise does not require you to use any equipment, however using kettlebells will help with progressive overload.
Think about dropping your back knee down towards the floor and pushing through the front heel. make sure your back foot is raised high enough to allow for full range of movement in the glutes. If you are training at home, you can use a chair or sofa to support your foot.
If you struggle to feel this exercise in your glutes, make sure your front foot is far enough forward. Your lower leg should stay vertical, avoiding any forward motion of the knee.
4. Glute Bridge
Another glute exercise that does not necessarily require equipment. You can also progress this one by doing single leg variations.
A good cue to emphasise use of the glutes in this movement, is to think about moving from the Sternum downwards. This will help to stop the common error of just rocking back onto your shoulders.
Again, your shin should stay vertical at the top of the movement, so make sure your feet are close enough in to ensure the glutes are being used maximally!
5. Single Leg Deadlift
The single leg deadlift works the posterior chain just like the regular deadlift, but does not require anywhere near as much weight. This exercise will build hamstring and glute strength as well as improve balance and core stability.
Similarly to the kettlebell swing, you should think about pushing your hips back as you lower the weight, rather than bending forwards.
Keep this one slow and start light before adding weight.
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So there we have it - These 5 exercises will serve you well on your journey to glute greatness. If you have a kettlebell, they can be performed at home too!
(Just don't completely forget the rest of your body)
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Thanks for reading!